|
ANTENATAL EXERCISE PROGRAMME
- Warming-up exercises:
Stand up straight, feet slightly apart, and weight evenly balanced
on each leg. Bend from the waist downwards as if you were trying to
touch your toes, then slowly bring your body back up to it's former
position. Repeat 5 times
Remain in the standing position, remembering to concentrate on
correct posture. Place your hands on your hips, and turn from the
waist to the left, and back again, and then to the right and back
again. Pausing briefly, each time you face forward. Repeat 5 times
Remaining in the same position, let your arms rest loosely at your
sides, while still keeping your back straight. Bend from the waist
down to one side, then the other, letting your arm follow the trace
of your leg as you bend.
Repeat 5 times
- Stretch exercises:
Sit on a firm surface with your back straight, shoulders relaxed and
the soles of your feet touching one another and as close to your
body as possible. Place your hands either palm down behind you or
clasping your ankles. Gently lift and release your knees, making
small butterfly-like movements to loosen your waist area. Repeat
daily for a couple of minutes.
Adopt a squatting position with a firm chair infront of you for arm
support. Keep your back as straight and as aligned as possible and
gently press your knees outwards with your elbows. Repeat a few
times as part of your exercise programme.
Kneel on a firm surface with knees far apart and toes pointing
toward one another. Relax your upper body, resting your arms on your
thighs, then gently glide forward, sliding your arms along the
ground until you feel the stretch in your buttocks and groin. Remain
in that position for at least one minute, breathing deeply as you do
so. Slowly release the stretch by following the same pattern across
the floor with your arms until your have resumed the former
position.
- Foot exercises:
Sit on the floor with legs stretched out infront of you, and hands
palm-down behind you for support. Point toes down towards the floor,
hold for a few seconds, then flex them upwards. Relax the foot
completely, and repeat. Repeat 5 times This exercise is particularly
helpful for those suffering with calf-cramping.
Remain in the same position, placing a firm pillow or rolled-up
blanket under the calf of one leg, so that your ankle hangs loosely.
Now roll the foot round in each direction, always coming up in the
middle, out and then round, 5 times in each direction, then repeat
with the other foot.
Resume a standing position, with feet placed firmly on the floor and
weight evenly distributed. Pull the toes of one foot inwards as if
you were trying to retrieve something from the floor. Relax, then
repeat with the other foot. Repeat 5 times.
- Arm and Shoulder exercises:
Stand up straight, weight evenly distributed, and feet slightly
apart. Lift the one shoulder, bringing it as close to your ear as
possible, but without drooping your head. Roll in a complete circle
one way 5 times and repeat in the opposite direction. Repeat with
the other shoulder.
Remain in the same position, with arms firmly against your sides.
Raise one arm straight up above your head, and gently swing it down
and around, attempting to complete a circle motion, repeating in the
opposite direction. Repeat 5 times in each direction with each arm.
- Abdominal exercises:
Lie on a firm surface with your head and neck supported with a
pillow. Keep your knees bent and slightly apart, and your arms
relaxed at your sides. Tense your stomach muscles, and hold for a
count of 5, then relax completely - remember to keep your neck and
shoulders totally relaxed. Repeat 5 times.
Remaining in the same position, bend your knees to one side, back up
and then to the other - neck and shoulders should remain on the
floor and totally relaxed. Repeat 5 times.
- Back exercises:
Kneel down on all fours, with knees slightly apart and toes facing
each other. Drop your head down and hunch your back towards the
ceiling, hold for a count of four. then gently release, dropping
your spine downwards and raising your head upwards at the same time.
Repeat 5 times.
Remain on all fours, and bring your one knee inwards towards your
dropped head. Gently kick it out towards the rear, raising your head
as you do so. Repeat 5 times with each leg.
- Pelvic exercises:
Obtaining the correct pelvic tilt during pregnancy will go a long
way in helping your body to adapt to it's changing shape, improve
over-all circulation, hopefully relieve some of the pregnancy
discomforts and strengthen your abdominal and pelvic floor muscles
in preparation for labour and those first few strenuous weeks of
motherhood.
Pelvic tilt:
Kneel on all fours, with your knees apart and your hands firmly
supporting your upper body. Draw your abdomen inwards, rounding your
back. Hold for a count of three, then gently relax, letting your
back flatten.
Repeat a couple of times on a daily basis especially when suffering
from backache.
Sit on the edge of a hard chair with your knees apart. Gently hollow
your back, noticing how your pelvis tilts downwards. Now round your
lower back, tightening your abdominal muscles. You may also like to
try this in a standing position.
Pelvic floor:
Lie on your back with your head and neck supported by a pillow, your
knees pulled up and your arms relaxed at your sides. Tense the
muscles around your vagina, urethra and rectum (as if to stop the
flow of urine). Hold for a count of three, and then relax
completely. On doing this exercise correctly, you will notice how
your knees pull slightly inwards and buttock muscles become tense.
This exercise can be practiced almost anywhere without anyone
noticing as it does not necessarily require a lying position.
Reasons for toning the pelvic floor muscles:
- Minimising the effects of stress incontinence in the later stages of
pregnancy.
- Gives added support to your enlarging uterus and growing baby, thus
offering more in the way of comfort during pregnancy.
- Well toned pelvic floor muscles, also aid in preventing a prolapsed
uterus following the birth.
- Increases sexual pleasure for both partners'.
The Golden Rules Of Exercise During Pregnancy
- Don't begin a new strenuous exercise activity - stick to what you
are familiar with and enjoy.
- Begin slowly, gradually building up a pattern - Rome wasn't built in
a day!
- If you are already part of an aerobics class, ask for the
instructors advice on simple yet effective exercises.
- Stop if it hurts!
- All exercise should be followed with a few minutes of deep breathing
and total relaxation.
|
